Crossfit Lillington – FIT
Warm-up
Warm-up (No Measure)
Coach and athlete choice for mobility and stretching.
Spend some extra time to focus on specific areas as needed.
No lifting today since Karen is a high volume workout that hits the entire body pretty hard.
Mobility ideas:
Couch stretch
Samson/Spider-Man hold
Up Dog
Calf Stretches
Chest Stretches
Foam Roll Quads, Glutes, Hamstrings, Lats
Specific warm-up before the WOD:
5 Air Squats
10 Reps Squat therapy at the wall (work closer each rep)
5 MB Deadlift
5 MB Clean
5 MB Front Squat
5 MB Push Press
5 Wallballs
General Fitness
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
RX height: 10ft/9ft.
Scale with 14#/10# ball.